Kwenziwa kanjani ukuqeqeshwa kwe-GVT nokuthi kwenzelwe ini

-Delile

• Yenzelwe ini
• Kwenziwa kanjani

Ukuqeqeshwa kwe-GVT, okubizwa nangokuthi Ukuqeqeshwa Kwezincwadi zaseJalimane, Ukuqeqeshwa Kwamavolumu aseJalimane noma indlela yochungechunge eyi-10, uhlobo lokuqeqeshwa okuthuthukile okuhlose ukuzuza ubukhulu bemisipha, busetshenziswa ngabantu abebeqeqesha isikhashana, banesimo esihle somzimba futhi bafuna ukuthola imisipha eminingi, kubalulekile ukuthi ukuqeqeshwa kwe-GVT kuhambisane nokwanele ukudla kwenhloso.

Ukuqeqeshwa kwevolumu yaseJalimane kwaqala ukuchazwa ngo-1970 futhi kusetshenzisiwe kuze kube namuhla ngenxa yemiphumela emihle ekuhlinzekayo lapho kwenziwa kahle. Lokhu kuqeqeshwa ngokuyisisekelo kuqukethe ukwenza amasethi ayi-10 wokuphindaphinda okungu-10, okuphelele okuphindwe kabili kokuzivocavoca okufanayo, okwenza umzimba uvumelane nesikhuthazi nengcindezi eyenziwe, okuholela ku-hypertrophy.

Yenzelwe ini

Ukuqeqeshwa kwe-GVT kwenziwa ikakhulukazi ngenhloso yokukhuthaza ukuzuza kwemisipha futhi, ngakho-ke, le ndlela yokusebenza yenziwa kakhulu ngabakhi bomzimba, ngoba ithuthukisa i-hypertrophy ngesikhathi esifushane. Ngaphezu kokuqinisekisa i-hypertrophy, ukuqeqeshwa kwevolumu yaseJalimane kusebenza ku:

• Khulisa amandla emisipha;
• Qinisekisa ukumelana okukhulu kwemisipha;
• Khulisa umzimba;
• Khuthaza ukulahleka kwamafutha.

Lolu hlobo lokuqeqeshwa luyanconywa kubantu asebevele beqeqeshiwe futhi abafuna i-hypertrophy, ngaphezu kwalokho okwenziwa ngabakhi bomzimba ngesikhathi sokubhukuda, okuhlose ukuzuza ubukhulu bemisipha. Kodwa-ke, ngaphezu kokwenza ukuqeqeshwa kwe-GVT, kubalulekile ukuthi unake ukudla, okumele kwanele ngenhloso yokuthola inzuzo enkulu.

Kwenziwa kanjani

Kunconywa ukuqeqeshwa kwe-GVT kubantu asebejwayele ukuqeqeshwa okujule kakhulu, ngoba kubalulekile ukuthi wazi umzimba nokunyakaza okuzokwenziwa ukuze kungabi nokugcwala ngokweqile. Lokhu kuqeqeshwa kuqukethe amasethi ayi-10 wokuphindaphinda okungu-10 kokuzivocavoca okufanayo, okwenza ivolumu ephezulu ikhiqize ukucindezeleka okukhulu komzimba, ikakhulukazi kwimicu yemisipha, okuholela ku-hypertrophy njengendlela yokuzivumelanisa nesikhuthazo esenziwe.

Kodwa-ke, ukuze uqeqesho lusebenze kahle, kubalulekile ukulandela ezinye izincomo, njenge:

• Yenza ukuphindaphinda okungu-10 kuwo wonke amasethi, ngoba kungenzeka ukhiqize ukucindezelwa komzimba okufisayo;
• Yenza okuphindaphindwayo ngesisindo esingu-80% lapho uvame ukuphindaphinda okuyishumi noma u-60% wesisindo owenza ngaso ukuphindaphinda okunesisindo esikhulu. Ukunyakaza kuvame ukuba lula ekuqaleni koqeqesho ngenxa yomthwalo ophansi, noma kunjalo, njengoba kwenziwa uchungechunge, kuzoba nokukhathala kwemisipha, okwenza uchungechunge lube nzima kakhulu ukuqedela, okulungile;
• Phumula amasekhondi angu-45 phakathi kwamasethi okuqala bese kuba amasekhondi angu-60 ekugcineni, ngoba isicubu sesivele sikhathele kakhulu, sidinga ukuphumula kakhulu ukuze sikwazi ukwenza okuphindaphindwayo okuyi-10 okulandelayo;
• Lawula ukunyakaza, ukwenza i-cadence, ukulawula isigaba se-concentric phase 4 kuya esigabeni sokugxila okungu-2, ngokwesibonelo.

Eqenjini ngalinye lezicubu, kunconywa ukwenza ukuzivocavoca, okungu-2 okuphezulu, ukugwema ukulayishwa ngokweqile nokuthanda i-hypertrophy. Ngaphezu kwalokho, kubalulekile ukuphumula phakathi kokuzivocavoca, futhi ukwahlukaniswa kohlobo lwe-ABCDE kuvame ukukhonjiswa ukuqeqeshwa kwe-GVT, lapho kufanele kube nezinsuku ezimbili zokuphumula okuphelele. Funda kabanzi mayelana nesigaba sokuqeqesha se-ABCDE ne-ABC.

Iphrothokholi yokuqeqesha ye-GVT ingasetshenziswa kunoma yisiphi isicubu somzimba, ngaphandle kwesisu, okumele sisebenze ngokujwayelekile, ngoba kukho konke ukuzivocavoca kuyadingeka ukwenza isisu sisebenze ukuze kuqinisekiswe ukuzinza komzimba futhi sithande ukusebenza kokunyakaza.

Njengoba lolu qeqesho seluthuthukile futhi lukhulu, kuyanconywa ukuthi lokho kuqeqeshwa kwenziwe ngaphansi kokuqondiswa uchwepheshe wezemfundo yokuzivocavoca umzimba, ngaphandle kwalokho kubalulekile ukuthi isikhathi esisele phakathi kwamasethi sihlonishwe nokuthi ukwanda komthwalo kwenziwa kuphela lapho umuntu uzizwa ukuthi akadingi ukuphumula kakhulu ukuze akwazi ukwenza lonke uchungechunge.